Let’s here it for Thanksgiving super foods

By Linda Minges

Published: Tuesday, November 20, 2012 at 08:42 PM.

Thanksgiving leaves many cooks figuring out how to eat healthy while preparing a tasty menu that the family will enjoy. Don’t despair, many favorite traditional Thanksgiving foods are considered to be super foods because of the disease-fighting compounds they contain. Plan your holiday meal to include several of the following power-packed foods and use simple, healthy cooking techniques.

Sweet potato show-time. Thanksgiving isn’t the only time to savor the flavor and nutrients packed in sweet potatoes, but the traditional holiday meal isn’t complete without them. A half cup serving contains about 90 calories, no fat or cholesterol, 3 grams fiber, 380 percent daily recommended intake of Vitamin A and 35 percent of Vitamin C. Keep your sweet potato dishes simple by using less high-fat, high-calorie ingredients typically found in casseroles. Try reducing the amount of margarine, marshmallow, brown sugar and coconut used.

Cranberry craze. Cranberries may be small in size, but they carry a big reputation as being a super food. Cranberries contain compounds that promote heart health, fight cancer and help to prevent urinary infections. A half cup serving contains 20 calories, 10 percent of the daily recommend amount for Vitamin C, 2 grams fiber and is fat and cholesterol free.

Pumpkin parade. Pumpkin is considered a super food because of its rich and powerful supply of carotenoids. Carotenoids are the deep orange, yellow and red compounds present, such as beta-carotene and alpha-carotene, found in pumpkin. These compounds have been associated with a reduction in risk for several diseases such as cancer, cardiovascular disease, diabetes and inflammatory conditions, like arthritis. A half cup of cooked pumpkin contains about 25 calories, 0 grams fat and cholesterol, and 1 gram fiber, 26 percent of the daily recommended amount of Vitamin A and 10 percent for Vitamin C. Lighten up your favorite pumpkin pie recipe or try pumpkin cheesecake pudding with gingersnap cookie as a tasty alternative to calorie-laden pumpkin cheesecake.

Turkey time. Most Thanksgiving meals are considered incomplete without turkey. Turkey gets its super food rating because it is a very lean meat protein and low in saturated fat. Compared to other meat proteins, turkey is relatively inexpensive and versatile for many recipe ideas. Skinless turkey breast is rich in nutrients which are important to a healthy diet – such as riboflavin, niacin, Vitamin B6 and B12, as well as iron, selenium and zinc. A 3.5 ounce portion of skinless turkey breast contains about 157 calories, 3.2 grams fat.

Thanksgiving “eat smart” hint: Cooking the turkey with the skin on doesn’t add fat to the meat, but remove the skin after cooking and before serving or eating.

Linda Minges is a registered dietitian with the N.C. Cooperative Extension and can be reached for information about nutrition and food safety at 704-922-2127 or linda_minges@ncsu.edu.

Thanksgiving leaves many cooks figuring out how to eat healthy while preparing a tasty menu that the family will enjoy. Don’t despair, many favorite traditional Thanksgiving foods are considered to be super foods because of the disease-fighting compounds they contain. Plan your holiday meal to include several of the following power-packed foods and use simple, healthy cooking techniques.

Sweet potato show-time. Thanksgiving isn’t the only time to savor the flavor and nutrients packed in sweet potatoes, but the traditional holiday meal isn’t complete without them. A half cup serving contains about 90 calories, no fat or cholesterol, 3 grams fiber, 380 percent daily recommended intake of Vitamin A and 35 percent of Vitamin C. Keep your sweet potato dishes simple by using less high-fat, high-calorie ingredients typically found in casseroles. Try reducing the amount of margarine, marshmallow, brown sugar and coconut used.

Cranberry craze. Cranberries may be small in size, but they carry a big reputation as being a super food. Cranberries contain compounds that promote heart health, fight cancer and help to prevent urinary infections. A half cup serving contains 20 calories, 10 percent of the daily recommend amount for Vitamin C, 2 grams fiber and is fat and cholesterol free.

Pumpkin parade. Pumpkin is considered a super food because of its rich and powerful supply of carotenoids. Carotenoids are the deep orange, yellow and red compounds present, such as beta-carotene and alpha-carotene, found in pumpkin. These compounds have been associated with a reduction in risk for several diseases such as cancer, cardiovascular disease, diabetes and inflammatory conditions, like arthritis. A half cup of cooked pumpkin contains about 25 calories, 0 grams fat and cholesterol, and 1 gram fiber, 26 percent of the daily recommended amount of Vitamin A and 10 percent for Vitamin C. Lighten up your favorite pumpkin pie recipe or try pumpkin cheesecake pudding with gingersnap cookie as a tasty alternative to calorie-laden pumpkin cheesecake.

Turkey time. Most Thanksgiving meals are considered incomplete without turkey. Turkey gets its super food rating because it is a very lean meat protein and low in saturated fat. Compared to other meat proteins, turkey is relatively inexpensive and versatile for many recipe ideas. Skinless turkey breast is rich in nutrients which are important to a healthy diet – such as riboflavin, niacin, Vitamin B6 and B12, as well as iron, selenium and zinc. A 3.5 ounce portion of skinless turkey breast contains about 157 calories, 3.2 grams fat.

Thanksgiving “eat smart” hint: Cooking the turkey with the skin on doesn’t add fat to the meat, but remove the skin after cooking and before serving or eating.

Linda Minges is a registered dietitian with the N.C. Cooperative Extension and can be reached for information about nutrition and food safety at 704-922-2127 or linda_minges@ncsu.edu.

BROCCOLI-ORANGE SALAD

4 cups fresh broccoli florets (about 1½ pounds fresh broccoli)

1 small purple onion, thinly sliced

½ cup cranberries

½ cup pecan pieces, toasted

½ cup mayonnaise or salad dressing (fat-free or reduced-fat)

2 Tbs. sugar

1½ teaspoons white vinegar

1 (11-ounce) can mandarin oranges, drained

Combine first four ingredients in a bowl, set aside. Combine mayonnaise, sugar and vinegar. Add to broccoli mixture, stirring to coat. Gently stir in Mandarin oranges. Cover and refrigerate at least 3 hours.